Nutrition for Health & Prevention

Nutrition as Prevention

Eating a healthy diet, managing your weight, and exercising daily, can help

prevent 3 common diseases:

DiabetesHeart Disease

High Blood Pressure

Pre-Diabetes Video

Pre-Diabetes

Diabetes

What is Diabetes?

Glucose is your blood sugar; Cells use it to make energy

When glucose(sugar) cannot enter cells and begins to rise in your blood it is called Diabetes

High blood sugar damages the body over time

Types of Diabetes

• Type 1 o Insulin dependent o the body cannot make

insulin so it must be injected into the body

• Type 2o The body cannot use the

insulin it makeso The body may not make

enough insulin

Risk Factors for Type 2 Diabetes

• Family history

• Age – over 45

• Being overweight**

• Race or ethnic background

• Pre-diabetes**

• High Blood Pressure**

• Physical inactivity**

• High cholesterol levels**

• Previous gestational

diabetes

Check Your Knowledge!

What happens in the body when you have diabetes?

The body either cannot make insulin or has a hard time using it, causing blood sugar levels

to rise.

Heart Disease & Hypertension

Heart Disease

• Heart disease is the leading cause of death in the United States

• Diabetes, heart disease and high blood pressure tend to happen together

• Adults with diabetes are two to four times more likely to have heart disease than adults without diabetes

Heart Disease Risk Factors

The most important risk factors of heart disease are changeable:

High cholesterolHigh blood pressureDiabetes (Type 2)

Unhealthy dietPhysical inactivity

Obesity

Cholesterol

• Cholesterol: A waxy, fat like substance found in all cells in the body

• The “bad” cholesterolo Contributes to build-up in

the blood vesselso Leads to heart disease

Hypertension

• The artery walls around the heart must work harder to pump blood through vessels

• Hypertension = High Blood Pressure

Blood Pressure GoalLess than 120/80

Check Your Knowledge!

What is the leading cause of death in the US?

Heart Disease

Prevention & Management:Diabetes, Hypertension, & Heart

Disease

Prevention & Management

DO:

• Maintain or try to reach

a healthy body weight

• Exercise Daily

• Eat healthy

Limit:

• Salt intake

• High fat foods

• Highly processed foods

& drinks

Watch Your Weight

• If you need to lose weight, even just 5-10% weight loss can prevent disease

• Aim for at least 30-60 minutes of daily structured activity

• Portion control and cut calories

• Limit high calorie beverages/drinks

Exercise & Activity

• Chronic illnesses can be prevented or improved through regular physical activity

• 30 minutes a day, five times a week

• Aerobic exercises benefit your heart

• Strength and stretching exercises for overall stamina and flexibility

MyPlate

MyPlate

• MyPlateo½ fruits &

Vegetableso¼ Proteino¼ Carbohydrate oDairy

½ Fruits & Vegetables

• Get a variety of COLOR everyday!

• Try to incorporate at least 1 fruit & vegetable at each meal

• The brighter the color the better!

¼ Protein

• Try different sources of protein• Animal based:

o Fish, poultry, beef, pork, o Eggs are a great source of protein!

• Plant based:o Beans, quinoa, lentils, tofu

¼ Carbohydrate

• Choose whole grains whenever possibleo Whole wheat bagels & english muffin, whole

wheat/whole grain bread, brown rice, whole grain pastas, corn

o Adds more fiber & nutrition

• Try not to eat refined grains if possibleo White breads, plain bagels, white english

muffins, white riceo Highly processed, a lot less nutrients, less fiber

Dairy

• Includes milk, yogurt, and cheeses• A great source of calcium, Vitamin

D and protein• Soy, rice, and almond milks are

often fortified with calcium too

• Tips:o Choose fat-free or low-fat milk, yogurt,

and cheeseo Be aware of high sugar content in

flavored yogurts

• Aim for 3 servings a day

Healthy Eating

MyPlate tool helps you remember to try and eat Healthy by eating foods: • High fiber

• Lower fat

• Low salt

• Low in added sugars

More Fiber

• Fiber = increases bowel movements, prevents constipation, lowers blood cholesterol, helps in weight loss

• High Fiber Foods Are: o Fruits w/ skin o Whole wheat breads & cerealso Brown rice o Oatmealo Air popper popcorno Beans/legumeso Nuts

Cut Back on Fat

• Limit intake of animal fats like butter, meats, whole milk, cheeses

• Choose Healthier Fats• Omega 3: fish, nuts, plant oils, flaxseed• Omega 6: eggs, poultry, meat, plant oils

• Avoid all Trans fat = Hydrogenated fats/oilsFood Example: o Shorteningo Processed pastry products, chips & cookieso Stick margarineso Boxed mixes like cake & pancake

Limit Sugar Intake

• High sugar foods are high calorie & poor in nutrition.

• Added sugars mostly found ino Processed snack foodso Soft drinks & juiceo Dessert foods

Limit Salt Intake

• Cut back on salt(also called Sodium) intake to prevent high blood pressure

• High salt found in:o Processed foods-boxed foods, canned

foods, sauces, pickles, salted snackso Restaurant foods

• Goal: Less than 2300 mg each day

Solution: Eat fresh whenever possible!

Portion Control

• Tips for eating outo Share with someoneo Order a half size instead of the full size dinnero Doggy bag the leftovers before eating

Fresh is Best!

Fresh produce & foods provide:

o More nutrients: vitamins & minerals

o More flavoro More control

Processed Foods have:

o More calories, fat, salt, & sugar

o Less nutrientso Chemically added

fillers & preservatives

o Less control

Ingredients List

• Listed by weighto The first ingredient weighs

more o The last ingredient weighs less

• What to look for:o Whole grainso Sugars listed in the first 5

ingredientso “Hidden” trans fats labeled as:

• Hydrogenated or• Partially hydrogenated

o A long list of ingredientso Words you cannot pronounce

Nutrition Facts Label

Eating Healthy on a Budget

Cutting Costs

• Tips at the storeo Choose fruits & vegetables in seasono Buy staple foods in bulk/larger sizeso Frozen can be just as goodo Buy generic brands

• Items at eye level tend to be more expensiveo Be careful of “ready-to-eat” convenience items

• Tips at homeo Plan your food budget before shoppingo Take inventory of food you already haveo Plan a weekly menu based on sales/specials and food already on hand

Take Home Message

• Aim for a well balanced meal o MyPlate method:

• Eat small frequent meals throughout the day o Keeps portions small & keeps

your metabolism activeo Snacking is OK! Try to eat every

3-4 hourso Fruits & vegetables are the

perfect snack!

½ fruits & vegetables¼ protein¼ whole grainsdairy

Take Home Message

Remember: You CAN be healthy on a budget!